May 16, 2025 • 23 mins
Ever wondered why your energy levels are constantly in the red zone or how small tweaks in your lifestyle could rev up your metabolism? Join us as we unravel the mysteries of metabolism with a focus on helping busy parents unlock their full potential by making informed, sustainable changes. We promise you'll walk away equipped with practical tips on nutrition, exercise, and lifestyle adjustments that will not only boost your energy but also optimize your body's functions. From nutrient-dense foods and lean proteins to integrating small movements even in the busiest of schedules, discover how a few strategic shifts can lead to significant enhancements in your overall well-being.
Beyond metabolism, we shed light on the thyroid's pivotal role in maintaining a healthy body balance, offering you tools to spot and address potential thyroid imbalances such as hypothyroidism and hyperthyroidism. It’s all about recognizing the delicate interplay between nutrition, stress management, and sleep to keep your thyroid—and ultimately your metabolism—in check. Learn how to incorporate iodine and selenium-rich foods into your meals, manage stress effectively, and understand the signals your body gives you. With an emphasis on progress over perfection, this episode is about celebrating each small victory and finding inspiration in the journey toward lasting, positive changes.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Okay.
So everyone listening, getready to dive deep into boosting
that metabolism.
We're tackling metabolism boost.
Quick tips for busy parentstoday.
Speaker 2 (00:10):
Always a relevant topic.
Speaker 1 (00:12):
Right, you know that feeling like you're running on
fumes, but wish you had theenergy of like a toddler who
just got into the candy jar.
Speaker 2 (00:19):
I think we all know that feeling.
Speaker 1 (00:21):
We're going to break down how to make your metabolism
work with you, even if yourschedule makes you feel like
you're constantly running onempty.
Speaker 2 (00:27):
It's so important to think long term, you know like
how to really optimize how yourbody is working, not just these
quick temporary fixes.
Speaker 1 (00:34):
Totally, especially when you're surrounded by snacks
and treats, for you know theactual toddlers, right?
So, first things first.
What even is metabolism?
I feel like I hear that wordall the time, but do I actually
know how it works?
Not really.
Speaker 2 (00:47):
It's definitely more than just a buzzword.
Basically, it's how your bodytakes what you eat and drink and
turns it into energy.
Speaker 1 (00:55):
So if we think about it like an engine, how do we get
those metabolic engines runningsmoothly, even when we're
juggling like a million things?
Speaker 2 (01:03):
It's not just one thing right.
It's a combination of whatyou're eating, how much you're
moving, even how well you'remanaging stress.
Speaker 1 (01:08):
Okay, so it's like a holistic approach to basically
feeling like we have our energyback right.
Speaker 2 (01:13):
Yeah, it's not just about one quick fix.
Speaker 1 (01:16):
Which is perfect for a deep dive.
Let's break down thesedifferent factors.
What should we start with?
Speaker 2 (01:21):
So we're talking about nutrition, how that all
plays in.
Then there's exercise, also theimpact of our hormones and even
gut health.
All of these things are playinga role in how our bodies are
using the energy we're givingthem.
Speaker 1 (01:34):
Okay, let's talk about the food part first.
Chapter two of the book is allabout nutritional metabolism.
Speaker 2 (01:39):
Makes sense.
Food is fuel right.
Speaker 1 (01:41):
Exactly, and let's be real, as busy parents sometimes
our meals are eaten in like twominutes standing at the kitchen
counter.
Speaker 2 (01:48):
I get it, but even with limited time, just making a
few small changes to your dietcan have a huge impact.
Speaker 1 (01:54):
Okay, so what are we swapping out?
Speaker 2 (01:56):
First, focus on nutrient-dense foods.
These are foods that are givingyour body tons of nutrients
without a ton of calories, sothings like lean protein sources
.
Speaker 1 (02:07):
Like what Give me specifics.
Speaker 2 (02:09):
Chicken, fish, tofu or lentils Protein takes more
energy for your body to digest,so you end up burning more
calories just by breaking itdown.
Speaker 1 (02:17):
Wait, seriously.
So choosing lentil soup insteadof chips at lunch could
actually help me burn morecalories.
Speaker 2 (02:23):
Exactly it's called the thermic effect of food, and
protein has a way higher thermiceffect than carbs or fats.
Speaker 1 (02:31):
So basically I'm giving my metabolism a workout
just by eating.
Speaker 2 (02:34):
Exactly.
Speaker 1 (02:35):
Okay, I'm sold.
Now what about carbs?
They always seem to get a badrap, but I know we need them for
energy.
Speaker 2 (02:42):
Absolutely.
It's not about avoiding carbsaltogether.
It's about picking the rightones.
Instead of say, sugary cereal,that'll leave you feeling
sluggish later, go for thingslike quinoa, brown rice or oats.
Speaker 1 (02:53):
I actually love quinoa.
What makes those carbs a betterchoice, though?
Speaker 2 (02:57):
Fiber it's all about the fiber.
Whole grains are packed withfiber and that helps keep your
blood sugar levels from spikingand crashing.
Speaker 1 (03:03):
Which is what makes us feel hangry, right, yeah,
okay, that makes total sense.
So fiber helps keep everythingbalanced and keeps our energy
levels more consistent.
What else should we be addingto our plates?
Speaker 2 (03:14):
Don't underestimate how important leafy green
vegetables are.
Speaker 1 (03:17):
Like spinach kale.
Speaker 2 (03:19):
Yes, those are great.
They might be low in calories,but they're full of nutrients
that our bodies need.
Speaker 1 (03:25):
So important.
Okay, now let's talk abouthealthy fats.
I feel like there are so manymixed messages about fat in
general, but I know that healthyfats are good for us.
Speaker 2 (03:35):
Yes, Think about avocados, nuts and olive oil.
Speaker 1 (03:39):
Okay, so those are actually good for our metabolism
.
Speaker 2 (03:42):
They can be.
They can help regulate hormones, and some people find they
actually help them manage theirweight better too.
Speaker 1 (03:47):
OK, that makes me feel so much better about adding
avocado to well, everything.
Speaker 2 (03:52):
It's all about balance.
Speaker 1 (03:52):
This is great, but I have to admit, as a busy parent,
sometimes even thinking aboutprepping a healthy meal feels
impossible.
Any tips for making healthierchoices when you're short on
time?
Speaker 2 (04:03):
Start small.
Even just prepping some healthythings on the weekends maybe on
a Sunday can make a bigdifference during the week.
Speaker 1 (04:09):
So it's all about being prepared.
Speaker 2 (04:11):
Right, you could make overnight oats so they're ready
for breakfast, having a bigsalad prepped or even just
chopping some veggies to snackon.
Speaker 1 (04:17):
Those are great ideas .
Okay, I want to switch gears abit and talk about exercise.
I have a feeling you're goingto tell me it's crucial for
boosting metabolism, right?
Speaker 2 (04:26):
Think of it like this If food is the fuel, exercise
is like throwing gasoline on thefire.
Speaker 1 (04:32):
Okay, I like that analogy.
Speaker 2 (04:34):
You're not only burning calories, but you're
also improving how your bodyutilizes the nutrients you're
putting into it.
Speaker 1 (04:41):
But, as busy parents, finding time to exercise
sometimes feels like, I don'tknow, finding a unicorn.
Speaker 2 (04:47):
I hear that a lot, but here's the thing you don't
need a lot of time to get in agood workout.
Could you fit in a quick walkon your lunch break or even just
do some body weight exerciseswhile your kids are playing at
the park?
Speaker 1 (04:59):
Those are good ideas, turning those everyday moments
into opportunities to move ourbodies.
Speaker 2 (05:03):
Exactly.
Even small things like parkingfarther away from the grocery
store, taking the stairs insteadof the elevator, it all adds up
over time.
Speaker 1 (05:12):
So it's about making movement a part of our daily
lives, not just another thing.
We have to check off our to-dolist.
Speaker 2 (05:17):
Exactly.
Speaker 1 (05:18):
Okay, so we've talked about what we're eating and how
we're moving our bodies, butwhat about those other things
that can impact our metabolism?
I'm talking about those dayswhen I'm exhausted and basically
running on caffeine andwillpower.
Speaker 2 (05:32):
Oh, I hear you.
Those daily habits and routinescan make a huge difference in
how efficiently our bodies arefunctioning.
Speaker 1 (05:39):
So what can we do?
What are some things we shouldbe focusing on?
Speaker 2 (05:42):
First, make sure you're drinking enough water.
Water, seriously, yes,seriously.
We often mistake thirst forhunger, which can lead to
overeating or reaching for thosenot-so-healthy snacks.
Speaker 1 (05:54):
Okay, that's a good point.
I'm definitely guilty ofgrabbing a snack when I'm
probably just dehydrated.
Speaker 2 (05:58):
Aim to sip on water consistently throughout the day.
It's like giving yourmetabolism a little boost of
energy.
Speaker 1 (06:04):
Okay, Noted Water it is.
What else can we do to supportour metabolism in those moments
when it feels like it's workingagainst us?
Speaker 2 (06:12):
Prioritize sleep.
Speaker 1 (06:15):
That's a tough one.
Speaker 2 (06:16):
I know, I know it's hard, especially when you have
little kids, but sleep iscrucial.
When you're constantly sleepdeprived, your body produces
more cortisol.
Speaker 1 (06:26):
The stress hormone.
Speaker 2 (06:27):
Yes, and when that happens too much, it can really
mess with our hormones, whichcan lead to weight gain, sugar
cravings and a whole bunch ofother stuff you don't want.
Speaker 1 (06:36):
So basically, not getting enough sleep is like
working against everything we'retrying to do to boost our
metabolism.
Speaker 2 (06:42):
Pretty much.
Speaker 1 (06:43):
Okay, so we have to prioritize sleep, even when it
feels impossible.
Speaker 2 (06:46):
It makes a difference .
Speaker 1 (06:47):
Okay, so much good information.
It's amazing how all of thesethings are connected.
It's not just about one thing.
It's about making small changesto our routines and habits that
can have a big impact overall.
Speaker 2 (06:59):
Exactly.
Speaker 1 (07:00):
Okay, let's talk about something else that I know
a lot of people struggle withthose weight loss plateaus.
You're doing everything righteating, healthy, exercising but
the number on the scale justwon't budge.
What's that about?
Speaker 2 (07:12):
Oh, they're so frustrating and they're so
common.
Speaker 1 (07:15):
Why do they happen?
Speaker 2 (07:16):
Weight loss is complex.
Our bodies are complex and theydon't always do what we want
them to, even when we're workinghard.
It's so easy to get discouragedwhen you hit a plateau, but
don't let it derail youcompletely.
Speaker 1 (07:28):
Okay.
So what do we do when we feellike we're stuck?
How do we break through?
Speaker 2 (07:33):
First, don't panic.
It happens to almost everyoneand it's important to remember
that weight loss isn't alwayslinear.
It's not always going to godown at a steady rate.
Instead of obsessing over thenumber on the scale, think about
how your clothes are fitting.
Do you have more energy?
Speaker 1 (07:49):
So it's about the bigger picture.
Speaker 2 (07:50):
Yes, are you making healthier choices overall?
Speaker 1 (07:53):
I love that it's so easy to focus on what's not
working instead of focusing onthe progress we're making.
Speaker 2 (07:58):
I know and you deserve to celebrate those
little victories, even if thescale isn't moving as quickly as
you want it to.
Now, if you're really feelingstuck, sometimes it helps to
change things up a bit.
Maybe try a new workout routine, some new recipes, or maybe
even try intermittent fasting acouple of times a week.
Speaker 1 (08:15):
Intermittent fasting.
That's another one of thosethings I hear about all the time
.
How does that work?
Is it something that everyonecan do?
Speaker 2 (08:21):
So it's basically a pattern of eating where you
cycle between periods of eatingand voluntary fasting.
Speaker 1 (08:28):
Okay, so it's not about what you're eating, but
when you're eating.
Speaker 2 (08:32):
Exactly Interesting.
There's a lot of research thatsuggests it can actually have a
really positive impact on ourmetabolisms.
Speaker 1 (08:39):
Okay, but as with any kind of big change to our diets
, it's always a good idea totalk to our doctor first.
Speaker 2 (08:46):
They can help you decide if it's right for you and
help you do it safely too.
Speaker 1 (08:50):
So smart.
Now I want to talk about whenwe might need a little extra
support when it comes to ourhealth and wellness journey.
Is there ever a time when itmakes sense to reach out to a
professional?
Speaker 2 (09:00):
Yes, think about it like this when we're struggling
with something else in our lives, we often reach out for help,
right?
Well, this is the same thing.
A registered dietitian can helpcreate a plan that works for
you and your lifestyle.
They can give you suggestionsfor healthy recipes, help you
with portion control, teach youhow to make better choices when
(09:21):
you're eating out.
Speaker 1 (09:22):
It's like having a coach in your corner.
Speaker 2 (09:23):
Exactly Having that support and accountability can
make a huge difference.
Speaker 1 (09:27):
I love that.
It's a team effort.
Ok, before we move on, anyother words of wisdom about
boosting our metabolism andmaking those changes last.
Speaker 2 (09:36):
This is a journey, not a race.
Be patient with yourself.
Focus on the progress you'remaking and celebrate those
victories.
You've got this.
Speaker 1 (09:44):
I love that.
It's about making sustainablechanges that feel good and that
we can stick with.
Okay, I want to switch gears abit and talk about something
that I find so fascinating theconnection between our
metabolism and our thyroid.
I feel like every time I hearsomeone talking about struggling
to lose weight, the thyroidcomes up.
Speaker 2 (10:00):
It's definitely a hot topic and there are a lot of
misconceptions out there.
Speaker 1 (10:04):
Let's clear those up.
Speaker 2 (10:05):
Okay, so you know how we were talking about, how our
metabolism is involved inbasically everything our bodies
do.
Well, the thyroid gland is abig part of that.
It produces hormones thatimpact how quickly or slowly our
bodies burn calories.
Speaker 1 (10:18):
So our thyroid is like the control center for our
metabolism.
Speaker 2 (10:21):
Pretty much.
Speaker 1 (10:22):
Yeah.
Speaker 2 (10:22):
And when it's not working properly, it can
definitely sabotage our weightloss efforts.
Speaker 1 (10:27):
Okay, let's talk about that.
What are some of the signs thatour thyroid might be out of
whack?
Like what should we be payingattention to?
Speaker 2 (10:35):
One of the most common thyroid disorders,
especially in women, ishypothyroidism, which is
basically when your thyroidgland isn't producing enough
hormones.
Speaker 1 (10:42):
And what does that look like?
What happens when we don't haveenough of those hormones?
Speaker 2 (10:46):
Your metabolism slows down, you might have trouble
losing weight.
You might feel more tired thanusual.
Some people even have troubletolerating cold temperatures.
Speaker 1 (10:54):
Interesting.
So if you're always bundled upin a sweater, even when it's
warm out, that could be a signthat something's off with your
thyroid.
Speaker 2 (11:01):
It's worth getting checked out.
On the flip side, there's alsohyperthyroidism, which is when
your thyroid gland is producingtoo much of the hormone.
Speaker 1 (11:10):
OK, so it can go both ways.
Speaker 2 (11:11):
Right, and that can cause unintended weight loss, a
rapid heartbeat, even anxiety.
Speaker 1 (11:16):
Wow, Okay, so balance is key.
Too much thyroid hormone isjust as bad as not having enough
right.
Speaker 2 (11:22):
Exactly.
Speaker 1 (11:23):
So how can we support our thyroid health?
Speaker 2 (11:31):
What are some things people can do to make sure their
thyroid is functioning properly?
What you're eating plays a hugerole.
You want to make sure you'regetting enough iodine and
selenium.
Speaker 1 (11:35):
Okay, which foods have those nutrients?
Speaker 2 (11:37):
For iodine, think seafood, salmon, tuna, shrimp,
even seaweed.
And for selenium, Brazil nutsare where it's at.
Speaker 1 (11:45):
Really.
Speaker 2 (11:46):
Yes, Just one or two Brazil nuts a day can give you
everything you need.
You can also get selenium fromeggs, mushrooms and sunflower
seeds.
Speaker 1 (11:53):
Those are great to know.
Okay, so we've talked aboutnutrition.
What about other lifestylefactors?
Can those impact our thyroidhealth?
Speaker 2 (12:00):
Definitely.
We've talked about cortisol,the stress hormone, a lot today,
and for good reason.
Chronic stress can have adirect impact on our thyroid, so
finding healthy ways to managethat stress is crucial.
Speaker 1 (12:12):
So important.
So things like yoga, meditation, spending time in nature, those
are all things that can helpright Exactly.
And sleep we can't forget aboutsleep.
Speaker 2 (12:20):
So important Aim for seven or eight hours a night.
Speaker 1 (12:23):
Okay.
So to recap, supporting ourthyroid health is about eating a
balanced diet, managing stressand getting enough sleep All
things that are important forour overall health too.
But what happens if we're doingall of those things and we
still think something might beoff?
Speaker 2 (12:38):
Definitely talk to your doctor.
They can do a simple blood testto check your thyroid levels
and figure out what's going on.
Speaker 1 (12:45):
That makes me feel better, knowing that it's a
simple thing to check.
Okay, before we move on to ourfinal section, where we'll be
wrapping up everything we'velearned today, any final words
of wisdom about the thyroid andmetabolism.
Speaker 2 (12:56):
Your thyroid is a powerful force.
Taking care of it is crucial.
Pay attention to what your bodyis telling you.
Make healthy choices and don'thesitate to reach out to your
doctor if you have any concerns.
Speaker 1 (13:08):
Love that.
It's about listening to ourbodies.
Love that it's about listeningto our bodies.
This has been so insightful.
We've covered so much today,from the basics of how our
metabolism works to what we cando to make it work better for us
.
But we're not done yet.
When we come back, we'll wrapup this deep dive with some
actionable steps you can startimplementing today to fuel your
metabolism and reach your goals.
(13:29):
Stay tuned.
Ok, so we've covered a lotabout how our metabolism works,
but I want to know more aboutputting that knowledge into
action.
What can we start doing todayto give our metabolism a boost?
Speaker 2 (13:41):
One of the most effective things you can do is
build lean muscle mass.
Speaker 1 (13:44):
I've always heard that muscle burns more calories
even when you're just sittingaround.
Is that true?
Speaker 2 (13:48):
Absolutely.
Muscle is way moremetabolically active than fat.
So the more muscle you have,the more calories you're burning
, even at rest.
Speaker 1 (13:55):
So basically, it's like having a secret weapon
working for us even when we'renot at the gym.
Speaker 2 (14:00):
Exactly, and the best part is, you don't need any
fancy equipment or a gymmembership to build muscle.
Speaker 1 (14:05):
Okay, tell me more about that, because finding time
for the gym with kids andeverything else it's not always
easy.
Speaker 2 (14:11):
Bodyweight exercises are amazing and you can do them
anywhere Squats while you'rewaiting for dinner to cook,
lunges while you're foldinglaundry.
Even push-ups while your kidsare playing.
Speaker 1 (14:20):
Okay, I love that Sneaking in those mini workouts
throughout the day.
Speaker 2 (14:24):
It all adds up and you can get really creative.
Use soup cans as weights,resistance bands, anything you
have on hand.
Speaker 1 (14:31):
Love it.
So we're making those everydaymoments count.
Okay, but what about thosetimes when we're just exhausted?
We've talked about food andexercise, but are there other
things we should be doing?
You know habits and routinesthat can make a difference.
Speaker 2 (14:44):
You're hitting on something really important.
Those everyday habits can makea huge difference, and one of
the simplest but most overlookedis hydration.
Speaker 1 (14:54):
Just drinking enough water.
Speaker 2 (14:56):
It seems simple, right, but a lot of times we
think we're hungry, when we'reactually just thirsty.
Speaker 1 (15:02):
Oh, totally guilty of that.
Speaker 2 (15:03):
So make sure you're sipping on water consistently
throughout the day.
Speaker 1 (15:06):
Got it, what else?
Speaker 2 (15:07):
Prioritizing sleep.
Speaker 1 (15:09):
I know, I know Easier said than done right.
Speaker 2 (15:11):
Tell me about it, but it makes a world of difference.
When you don't get enough sleep, your body produces more of
that stress hormone, cortisol,and that can really mess with
your metabolism.
Speaker 1 (15:22):
Right, and we don't want that.
So sleep is non-negotiable.
Okay, let's talk aboutsomething else that I know a lot
of people struggle with.
You're doing everything righteating, healthy, exercising but
the number on the scale won'tbudge.
What's the deal with those?
Speaker 2 (15:37):
weight loss plateaus oh, they can be so frustrating,
but they are incredibly common.
Speaker 1 (15:42):
Why do they happen?
Speaker 2 (15:43):
There are so many factors that can contribute.
Our bodies are complex.
Sometimes it's hormones,sometimes it's stress, sometimes
our bodies just need a littlenudge to get things moving again
.
Speaker 1 (15:53):
Okay.
So what can we do when we feellike we've hit that wall to get?
Speaker 2 (15:56):
things moving again, Okay.
So what can we do when we feellike we've hit that wall?
First, take a deep breath.
Don't panic.
It's normal for weight loss tofluctuate, especially as you're
making changes to your diet andexercise routine.
Speaker 1 (16:05):
Okay, so don't freak out.
Speaker 2 (16:06):
Exactly.
Instead of focusing on thatnumber on the scale, think about
how you feel.
Are your clothes fittingdifferently?
Do you have more energy?
Those are victories, too.
Speaker 1 (16:17):
I love that.
It's about how we feel, notjust what the scale says.
Speaker 2 (16:22):
Yes, and if you feel like you've been stuck for a
while, maybe try changing thingsup a bit.
Try a new workout class, switchup your meals, maybe even
experiment with something likeintermittent fasting?
Speaker 1 (16:34):
That's another one of those things I hear about all
the time.
Intermittent fasting Is thatsomething you recommend?
Speaker 2 (16:38):
It can be a really effective tool for some people.
It's basically a pattern ofeating where you cycle between
periods of eating and voluntaryfasting.
Speaker 1 (16:46):
So it's more about when you're eating rather than
what you're eating.
Speaker 2 (16:49):
Exactly.
Speaker 1 (16:50):
Interesting.
Speaker 2 (16:51):
There's some really promising research out there
about the benefits ofintermittent fasting for
boosting metabolism, regulatinghormones, even cellular repair.
Speaker 1 (16:59):
I'm going to have to do some more research on that,
but with any kind of big changesto our diets, it's always a
good idea to talk to our doctorfirst, right?
Speaker 2 (17:07):
Absolutely, especially with intermittent
fasting.
There are definitely somepeople who shouldn't try it, so
talking to your doctor first isalways a good idea.
Speaker 1 (17:15):
Makes sense, shouldn't try it?
So talking to your doctor firstis always a good idea.
Makes sense.
Now I want to talk aboutsomething else.
What about seeking out someextra help?
Is there ever a time when wemight need a little extra
support on our health andwellness journey?
Speaker 2 (17:27):
Absolutely.
It's like anything else in life.
Sometimes we need a little help.
Working with a registereddietitian can be a game changer.
They can work with you tocreate a plan specifically
designed for your needs and yourgoals.
They can also help with thingslike meal planning, portion
control, learning how to cookhealthier meals, even making
healthier choices when you'reeating out.
Speaker 1 (17:48):
It's like having a nutrition expert in your back
pocket.
Speaker 2 (17:50):
Exactly, and sometimes just having that
accountability and support iswhat we need to stay on track.
Speaker 1 (17:56):
So true, okay, before we move on to our next section,
any final words of wisdom aboutmaking these healthy changes.
Last.
Speaker 2 (18:03):
Remember, you're not alone in this.
Yeah, we all struggle with ourhealth and wellness goals.
Sometimes Be kind to yourself,celebrate the small victories
and don't be afraid to ask forhelp when you need it.
You've got this.
Speaker 1 (18:15):
Okay, we're in the home stretch now.
We've talked a lot about whatmetabolism is and what can
impact it.
Speaker 2 (18:20):
Right, it's a lot to take in.
Speaker 1 (18:21):
It is.
But now I'm ready to talk aboutwhat we can do about it.
You know how do we take all ofthis information and actually
make changes that stick.
Speaker 2 (18:30):
It's all about finding what works for you.
Speaker 1 (18:33):
Right, like what's actually doable, especially when
we're busy and you know lifegets in the way.
Speaker 2 (18:38):
Exactly Small changes can make a big difference over
time.
Speaker 1 (18:41):
Okay, so before we wrap things up, any final words
of wisdom about boosting ourmetabolism making those changes
and actually sticking with them.
Don't get caught up in lookingfor that quick fix.
It's so tempting, though,especially when we see those ads
.
Speaker 2 (18:54):
I know, but those rarely work long term.
It's about making gradual,sustainable changes to your
lifestyle, changes that you canstick with.
Speaker 1 (19:04):
It's a marathon, not a sprint.
Speaker 2 (19:06):
That's a great way to put it.
Speaker 1 (19:07):
OK, so what are some of those small but mighty
changes we can start makingtoday?
Speaker 2 (19:12):
Focus on eating real whole foods as much as possible.
Speaker 1 (19:16):
So ditching the processed stuff.
Speaker 2 (19:18):
As much as you can and try to limit those sugary
drinks.
Those are the biggest culprits.
Instead, load up on fruits andveggies, make sure you're
getting enough protein andhealthy fats, and don't forget
about those fiber-rich wholegrains.
Speaker 1 (19:32):
It's funny because these are all things we already
know we should be doing.
Speaker 2 (19:35):
Right.
It's not about having to learna whole new way of eating.
It's about making small changesconsistently.
Speaker 1 (19:40):
Okay, so what we're eating is important.
What about everything else?
Speaker 2 (19:44):
Don't underestimate the power of moving your body,
and it doesn't have to beanything intense.
Just find ways to incorporatemore movement into your day.
Could you walk around the blocka couple times a week?
Maybe do some stretches whileyou're waiting for dinner to be
ready?
Speaker 1 (19:58):
I love those ideas.
We can totally do that.
Speaker 2 (20:00):
And if you can add in some strength training a couple
of times a week, even better.
Speaker 1 (20:05):
Those muscles will be thanking us.
Speaker 2 (20:07):
Yes, they'll be burning calories even when
you're sleeping.
Now we've talked about this alot, but I want to say it again
because it's so important Manageyour stress, find those things
that help you unwind and relax,because that chronic stress can
really mess with your metabolism.
Speaker 1 (20:23):
It's so true when we're stressed, everything feels
harder.
Speaker 2 (20:27):
Exactly, and don't forget about sleep.
Speaker 1 (20:29):
The holy grail.
Right, try to make those sevento eight hours a night a
priority Easier said than donesome nights, but so important.
I love how so much of whatwe've talked about is about
listening to our bodies, youknow, noticing when we're hungry
versus just bored, when we'retired versus just needing a
break.
Speaker 2 (20:46):
That's such a powerful skill to learn and it
can take time.
Be patient with yourself.
Speaker 1 (20:51):
It really is a journey.
I love that we've talked aboutthat so much today.
It's not about perfection.
It's about making those smallchanges that add up to big
results over time.
Speaker 2 (20:59):
Exactly.
Speaker 1 (21:00):
This has been amazing .
I feel like I've learned somuch and I'm so ready to ditch
those quick fixes and focus onmaking lasting changes.
Speaker 2 (21:08):
You can do it.
Speaker 1 (21:09):
Any final words of encouragement for our listeners
before we wrap things up.
Speaker 2 (21:12):
Remember this is about progress, not perfection.
Every healthy choice you make,no matter how small, is a step
in the right direction.
Celebrate those victories andremember to be kind to yourself.
You've got this.
Speaker 1 (21:27):
I love that.
You are capable of amazingthings.
Well, that's it for our deepdive into boosting metabolism.
Hopefully, you're feeling asinspired as I am to take control
of your health and make thoselasting changes.
Until next time, keep exploringthe amazing world of health and
wellness.
We'll see you next time foranother deep dive.
Okay.
So everyone listening, getready to dive deep into boosting
that metabolism.
We're tackling metabolism boost.
Quick tips for busy parentstoday.
Speaker 2 (00:10):
Always a relevant topic.
Speaker 1 (00:12):
Right, you know that feeling like you're running on
fumes, but wish you had theenergy of like a toddler who
just got into the candy jar.
Speaker 2 (00:19):
I think we all know that feeling.
Speaker 1 (00:21):
We're going to break down how to make your metabolism
work with you, even if yourschedule makes you feel like
you're constantly running onempty.
Speaker 2 (00:27):
It's so important to think long term, you know like
how to really optimize how yourbody is working, not just these
quick temporary fixes.
Speaker 1 (00:34):
Totally, especially when you're surrounded by snacks
and treats, for you know theactual toddlers, right?
So, first things first.
What even is metabolism?
I feel like I hear that wordall the time, but do I actually
know how it works?
Not really.
Speaker 2 (00:47):
It's definitely more than just a buzzword.
Basically, it's how your bodytakes what you eat and drink and
turns it into energy.
Speaker 1 (00:55):
So if we think about it like an engine, how do we get
those metabolic engines runningsmoothly, even when we're
juggling like a million things?
Speaker 2 (01:03):
It's not just one thing right.
It's a combination of whatyou're eating, how much you're
moving, even how well you'remanaging stress.
Speaker 1 (01:08):
Okay, so it's like a holistic approach to basically
feeling like we have our energyback right.
Speaker 2 (01:13):
Yeah, it's not just about one quick fix.
Speaker 1 (01:16):
Which is perfect for a deep dive.
Let's break down thesedifferent factors.
What should we start with?
Speaker 2 (01:21):
So we're talking about nutrition, how that all
plays in.
Then there's exercise, also theimpact of our hormones and even
gut health.
All of these things are playinga role in how our bodies are
using the energy we're givingthem.
Speaker 1 (01:34):
Okay, let's talk about the food part first.
Chapter two of the book is allabout nutritional metabolism.
Speaker 2 (01:39):
Makes sense.
Food is fuel right.
Speaker 1 (01:41):
Exactly, and let's be real, as busy parents sometimes
our meals are eaten in like twominutes standing at the kitchen
counter.
Speaker 2 (01:48):
I get it, but even with limited time, just making a
few small changes to your dietcan have a huge impact.
Speaker 1 (01:54):
Okay, so what are we swapping out?
Speaker 2 (01:56):
First, focus on nutrient-dense foods.
These are foods that are givingyour body tons of nutrients
without a ton of calories, sothings like lean protein sources
.
Speaker 1 (02:07):
Like what Give me specifics.
Speaker 2 (02:09):
Chicken, fish, tofu or lentils Protein takes more
energy for your body to digest,so you end up burning more
calories just by breaking itdown.
Speaker 1 (02:17):
Wait, seriously.
So choosing lentil soup insteadof chips at lunch could
actually help me burn morecalories.
Speaker 2 (02:23):
Exactly it's called the thermic effect of food, and
protein has a way higher thermiceffect than carbs or fats.
Speaker 1 (02:31):
So basically I'm giving my metabolism a workout
just by eating.
Speaker 2 (02:34):
Exactly.
Speaker 1 (02:35):
Okay, I'm sold.
Now what about carbs?
They always seem to get a badrap, but I know we need them for
energy.
Speaker 2 (02:42):
Absolutely.
It's not about avoiding carbsaltogether.
It's about picking the rightones.
Instead of say, sugary cereal,that'll leave you feeling
sluggish later, go for thingslike quinoa, brown rice or oats.
Speaker 1 (02:53):
I actually love quinoa.
What makes those carbs a betterchoice, though?
Speaker 2 (02:57):
Fiber it's all about the fiber.
Whole grains are packed withfiber and that helps keep your
blood sugar levels from spikingand crashing.
Speaker 1 (03:03):
Which is what makes us feel hangry, right, yeah,
okay, that makes total sense.
So fiber helps keep everythingbalanced and keeps our energy
levels more consistent.
What else should we be addingto our plates?
Speaker 2 (03:14):
Don't underestimate how important leafy green
vegetables are.
Speaker 1 (03:17):
Like spinach kale.
Speaker 2 (03:19):
Yes, those are great.
They might be low in calories,but they're full of nutrients
that our bodies need.
Speaker 1 (03:25):
So important.
Okay, now let's talk abouthealthy fats.
I feel like there are so manymixed messages about fat in
general, but I know that healthyfats are good for us.
Speaker 2 (03:35):
Yes, Think about avocados, nuts and olive oil.
Speaker 1 (03:39):
Okay, so those are actually good for our metabolism
.
Speaker 2 (03:42):
They can be.
They can help regulate hormones, and some people find they
actually help them manage theirweight better too.
Speaker 1 (03:47):
OK, that makes me feel so much better about adding
avocado to well, everything.
Speaker 2 (03:52):
It's all about balance.
Speaker 1 (03:52):
This is great, but I have to admit, as a busy parent,
sometimes even thinking aboutprepping a healthy meal feels
impossible.
Any tips for making healthierchoices when you're short on
time?
Speaker 2 (04:03):
Start small.
Even just prepping some healthythings on the weekends maybe on
a Sunday can make a bigdifference during the week.
Speaker 1 (04:09):
So it's all about being prepared.
Speaker 2 (04:11):
Right, you could make overnight oats so they're ready
for breakfast, having a bigsalad prepped or even just
chopping some veggies to snackon.
Speaker 1 (04:17):
Those are great ideas .
Okay, I want to switch gears abit and talk about exercise.
I have a feeling you're goingto tell me it's crucial for
boosting metabolism, right?
Speaker 2 (04:26):
Think of it like this If food is the fuel, exercise
is like throwing gasoline on thefire.
Speaker 1 (04:32):
Okay, I like that analogy.
Speaker 2 (04:34):
You're not only burning calories, but you're
also improving how your bodyutilizes the nutrients you're
putting into it.
Speaker 1 (04:41):
But, as busy parents, finding time to exercise
sometimes feels like, I don'tknow, finding a unicorn.
Speaker 2 (04:47):
I hear that a lot, but here's the thing you don't
need a lot of time to get in agood workout.
Could you fit in a quick walkon your lunch break or even just
do some body weight exerciseswhile your kids are playing at
the park?
Speaker 1 (04:59):
Those are good ideas, turning those everyday moments
into opportunities to move ourbodies.
Speaker 2 (05:03):
Exactly.
Even small things like parkingfarther away from the grocery
store, taking the stairs insteadof the elevator, it all adds up
over time.
Speaker 1 (05:12):
So it's about making movement a part of our daily
lives, not just another thing.
We have to check off our to-dolist.
Speaker 2 (05:17):
Exactly.
Speaker 1 (05:18):
Okay, so we've talked about what we're eating and how
we're moving our bodies, butwhat about those other things
that can impact our metabolism?
I'm talking about those dayswhen I'm exhausted and basically
running on caffeine andwillpower.
Speaker 2 (05:32):
Oh, I hear you.
Those daily habits and routinescan make a huge difference in
how efficiently our bodies arefunctioning.
Speaker 1 (05:39):
So what can we do?
What are some things we shouldbe focusing on?
Speaker 2 (05:42):
First, make sure you're drinking enough water.
Water, seriously, yes,seriously.
We often mistake thirst forhunger, which can lead to
overeating or reaching for thosenot-so-healthy snacks.
Speaker 1 (05:54):
Okay, that's a good point.
I'm definitely guilty ofgrabbing a snack when I'm
probably just dehydrated.
Speaker 2 (05:58):
Aim to sip on water consistently throughout the day.
It's like giving yourmetabolism a little boost of
energy.
Speaker 1 (06:04):
Okay, Noted Water it is.
What else can we do to supportour metabolism in those moments
when it feels like it's workingagainst us?
Speaker 2 (06:12):
Prioritize sleep.
Speaker 1 (06:15):
That's a tough one.
Speaker 2 (06:16):
I know, I know it's hard, especially when you have
little kids, but sleep iscrucial.
When you're constantly sleepdeprived, your body produces
more cortisol.
Speaker 1 (06:26):
The stress hormone.
Speaker 2 (06:27):
Yes, and when that happens too much, it can really
mess with our hormones, whichcan lead to weight gain, sugar
cravings and a whole bunch ofother stuff you don't want.
Speaker 1 (06:36):
So basically, not getting enough sleep is like
working against everything we'retrying to do to boost our
metabolism.
Speaker 2 (06:42):
Pretty much.
Speaker 1 (06:43):
Okay, so we have to prioritize sleep, even when it
feels impossible.
Speaker 2 (06:46):
It makes a difference .
Speaker 1 (06:47):
Okay, so much good information.
It's amazing how all of thesethings are connected.
It's not just about one thing.
It's about making small changesto our routines and habits that
can have a big impact overall.
Speaker 2 (06:59):
Exactly.
Speaker 1 (07:00):
Okay, let's talk about something else that I know
a lot of people struggle withthose weight loss plateaus.
You're doing everything righteating, healthy, exercising but
the number on the scale justwon't budge.
What's that about?
Speaker 2 (07:12):
Oh, they're so frustrating and they're so
common.
Speaker 1 (07:15):
Why do they happen?
Speaker 2 (07:16):
Weight loss is complex.
Our bodies are complex and theydon't always do what we want
them to, even when we're workinghard.
It's so easy to get discouragedwhen you hit a plateau, but
don't let it derail youcompletely.
Speaker 1 (07:28):
Okay.
So what do we do when we feellike we're stuck?
How do we break through?
Speaker 2 (07:33):
First, don't panic.
It happens to almost everyoneand it's important to remember
that weight loss isn't alwayslinear.
It's not always going to godown at a steady rate.
Instead of obsessing over thenumber on the scale, think about
how your clothes are fitting.
Do you have more energy?
Speaker 1 (07:49):
So it's about the bigger picture.
Speaker 2 (07:50):
Yes, are you making healthier choices overall?
Speaker 1 (07:53):
I love that it's so easy to focus on what's not
working instead of focusing onthe progress we're making.
Speaker 2 (07:58):
I know and you deserve to celebrate those
little victories, even if thescale isn't moving as quickly as
you want it to.
Now, if you're really feelingstuck, sometimes it helps to
change things up a bit.
Maybe try a new workout routine, some new recipes, or maybe
even try intermittent fasting acouple of times a week.
Speaker 1 (08:15):
Intermittent fasting.
That's another one of thosethings I hear about all the time
.
How does that work?
Is it something that everyonecan do?
Speaker 2 (08:21):
So it's basically a pattern of eating where you
cycle between periods of eatingand voluntary fasting.
Speaker 1 (08:28):
Okay, so it's not about what you're eating, but
when you're eating.
Speaker 2 (08:32):
Exactly Interesting.
There's a lot of research thatsuggests it can actually have a
really positive impact on ourmetabolisms.
Speaker 1 (08:39):
Okay, but as with any kind of big change to our diets
, it's always a good idea totalk to our doctor first.
Speaker 2 (08:46):
They can help you decide if it's right for you and
help you do it safely too.
Speaker 1 (08:50):
So smart.
Now I want to talk about whenwe might need a little extra
support when it comes to ourhealth and wellness journey.
Is there ever a time when itmakes sense to reach out to a
professional?
Speaker 2 (09:00):
Yes, think about it like this when we're struggling
with something else in our lives, we often reach out for help,
right?
Well, this is the same thing.
A registered dietitian can helpcreate a plan that works for
you and your lifestyle.
They can give you suggestionsfor healthy recipes, help you
with portion control, teach youhow to make better choices when
(09:21):
you're eating out.
Speaker 1 (09:22):
It's like having a coach in your corner.
Speaker 2 (09:23):
Exactly Having that support and accountability can
make a huge difference.
Speaker 1 (09:27):
I love that.
It's a team effort.
Ok, before we move on, anyother words of wisdom about
boosting our metabolism andmaking those changes last.
Speaker 2 (09:36):
This is a journey, not a race.
Be patient with yourself.
Focus on the progress you'remaking and celebrate those
victories.
You've got this.
Speaker 1 (09:44):
I love that.
It's about making sustainablechanges that feel good and that
we can stick with.
Okay, I want to switch gears abit and talk about something
that I find so fascinating theconnection between our
metabolism and our thyroid.
I feel like every time I hearsomeone talking about struggling
to lose weight, the thyroidcomes up.
Speaker 2 (10:00):
It's definitely a hot topic and there are a lot of
misconceptions out there.
Speaker 1 (10:04):
Let's clear those up.
Speaker 2 (10:05):
Okay, so you know how we were talking about, how our
metabolism is involved inbasically everything our bodies
do.
Well, the thyroid gland is abig part of that.
It produces hormones thatimpact how quickly or slowly our
bodies burn calories.
Speaker 1 (10:18):
So our thyroid is like the control center for our
metabolism.
Speaker 2 (10:21):
Pretty much.
Speaker 1 (10:22):
Yeah.
Speaker 2 (10:22):
And when it's not working properly, it can
definitely sabotage our weightloss efforts.
Speaker 1 (10:27):
Okay, let's talk about that.
What are some of the signs thatour thyroid might be out of
whack?
Like what should we be payingattention to?
Speaker 2 (10:35):
One of the most common thyroid disorders,
especially in women, ishypothyroidism, which is
basically when your thyroidgland isn't producing enough
hormones.
Speaker 1 (10:42):
And what does that look like?
What happens when we don't haveenough of those hormones?
Speaker 2 (10:46):
Your metabolism slows down, you might have trouble
losing weight.
You might feel more tired thanusual.
Some people even have troubletolerating cold temperatures.
Speaker 1 (10:54):
Interesting.
So if you're always bundled upin a sweater, even when it's
warm out, that could be a signthat something's off with your
thyroid.
Speaker 2 (11:01):
It's worth getting checked out.
On the flip side, there's alsohyperthyroidism, which is when
your thyroid gland is producingtoo much of the hormone.
Speaker 1 (11:10):
OK, so it can go both ways.
Speaker 2 (11:11):
Right, and that can cause unintended weight loss, a
rapid heartbeat, even anxiety.
Speaker 1 (11:16):
Wow, Okay, so balance is key.
Too much thyroid hormone isjust as bad as not having enough
right.
Speaker 2 (11:22):
Exactly.
Speaker 1 (11:23):
So how can we support our thyroid health?
Speaker 2 (11:31):
What are some things people can do to make sure their
thyroid is functioning properly?
What you're eating plays a hugerole.
You want to make sure you'regetting enough iodine and
selenium.
Speaker 1 (11:35):
Okay, which foods have those nutrients?
Speaker 2 (11:37):
For iodine, think seafood, salmon, tuna, shrimp,
even seaweed.
And for selenium, Brazil nutsare where it's at.
Speaker 1 (11:45):
Really.
Speaker 2 (11:46):
Yes, Just one or two Brazil nuts a day can give you
everything you need.
You can also get selenium fromeggs, mushrooms and sunflower
seeds.
Speaker 1 (11:53):
Those are great to know.
Okay, so we've talked aboutnutrition.
What about other lifestylefactors?
Can those impact our thyroidhealth?
Speaker 2 (12:00):
Definitely.
We've talked about cortisol,the stress hormone, a lot today,
and for good reason.
Chronic stress can have adirect impact on our thyroid, so
finding healthy ways to managethat stress is crucial.
Speaker 1 (12:12):
So important.
So things like yoga, meditation, spending time in nature, those
are all things that can helpright Exactly.
And sleep we can't forget aboutsleep.
Speaker 2 (12:20):
So important Aim for seven or eight hours a night.
Speaker 1 (12:23):
Okay.
So to recap, supporting ourthyroid health is about eating a
balanced diet, managing stressand getting enough sleep All
things that are important forour overall health too.
But what happens if we're doingall of those things and we
still think something might beoff?
Speaker 2 (12:38):
Definitely talk to your doctor.
They can do a simple blood testto check your thyroid levels
and figure out what's going on.
Speaker 1 (12:45):
That makes me feel better, knowing that it's a
simple thing to check.
Okay, before we move on to ourfinal section, where we'll be
wrapping up everything we'velearned today, any final words
of wisdom about the thyroid andmetabolism.
Speaker 2 (12:56):
Your thyroid is a powerful force.
Taking care of it is crucial.
Pay attention to what your bodyis telling you.
Make healthy choices and don'thesitate to reach out to your
doctor if you have any concerns.
Speaker 1 (13:08):
Love that.
It's about listening to ourbodies.
Love that it's about listeningto our bodies.
This has been so insightful.
We've covered so much today,from the basics of how our
metabolism works to what we cando to make it work better for us
.
But we're not done yet.
When we come back, we'll wrapup this deep dive with some
actionable steps you can startimplementing today to fuel your
metabolism and reach your goals.
(13:29):
Stay tuned.
Ok, so we've covered a lotabout how our metabolism works,
but I want to know more aboutputting that knowledge into
action.
What can we start doing todayto give our metabolism a boost?
Speaker 2 (13:41):
One of the most effective things you can do is
build lean muscle mass.
Speaker 1 (13:44):
I've always heard that muscle burns more calories
even when you're just sittingaround.
Is that true?
Speaker 2 (13:48):
Absolutely.
Muscle is way moremetabolically active than fat.
So the more muscle you have,the more calories you're burning
, even at rest.
Speaker 1 (13:55):
So basically, it's like having a secret weapon
working for us even when we'renot at the gym.
Speaker 2 (14:00):
Exactly, and the best part is, you don't need any
fancy equipment or a gymmembership to build muscle.
Speaker 1 (14:05):
Okay, tell me more about that, because finding time
for the gym with kids andeverything else it's not always
easy.
Speaker 2 (14:11):
Bodyweight exercises are amazing and you can do them
anywhere Squats while you'rewaiting for dinner to cook,
lunges while you're foldinglaundry.
Even push-ups while your kidsare playing.
Speaker 1 (14:20):
Okay, I love that Sneaking in those mini workouts
throughout the day.
Speaker 2 (14:24):
It all adds up and you can get really creative.
Use soup cans as weights,resistance bands, anything you
have on hand.
Speaker 1 (14:31):
Love it.
So we're making those everydaymoments count.
Okay, but what about thosetimes when we're just exhausted?
We've talked about food andexercise, but are there other
things we should be doing?
You know habits and routinesthat can make a difference.
Speaker 2 (14:44):
You're hitting on something really important.
Those everyday habits can makea huge difference, and one of
the simplest but most overlookedis hydration.
Speaker 1 (14:54):
Just drinking enough water.
Speaker 2 (14:56):
It seems simple, right, but a lot of times we
think we're hungry, when we'reactually just thirsty.
Speaker 1 (15:02):
Oh, totally guilty of that.
Speaker 2 (15:03):
So make sure you're sipping on water consistently
throughout the day.
Speaker 1 (15:06):
Got it, what else?
Speaker 2 (15:07):
Prioritizing sleep.
Speaker 1 (15:09):
I know, I know Easier said than done right.
Speaker 2 (15:11):
Tell me about it, but it makes a world of difference.
When you don't get enough sleep, your body produces more of
that stress hormone, cortisol,and that can really mess with
your metabolism.
Speaker 1 (15:22):
Right, and we don't want that.
So sleep is non-negotiable.
Okay, let's talk aboutsomething else that I know a lot
of people struggle with.
You're doing everything righteating, healthy, exercising but
the number on the scale won'tbudge.
What's the deal with those?
Speaker 2 (15:37):
weight loss plateaus oh, they can be so frustrating,
but they are incredibly common.
Speaker 1 (15:42):
Why do they happen?
Speaker 2 (15:43):
There are so many factors that can contribute.
Our bodies are complex.
Sometimes it's hormones,sometimes it's stress, sometimes
our bodies just need a littlenudge to get things moving again
.
Speaker 1 (15:53):
Okay.
So what can we do when we feellike we've hit that wall to get?
Speaker 2 (15:56):
things moving again, Okay.
So what can we do when we feellike we've hit that wall?
First, take a deep breath.
Don't panic.
It's normal for weight loss tofluctuate, especially as you're
making changes to your diet andexercise routine.
Speaker 1 (16:05):
Okay, so don't freak out.
Speaker 2 (16:06):
Exactly.
Instead of focusing on thatnumber on the scale, think about
how you feel.
Are your clothes fittingdifferently?
Do you have more energy?
Those are victories, too.
Speaker 1 (16:17):
I love that.
It's about how we feel, notjust what the scale says.
Speaker 2 (16:22):
Yes, and if you feel like you've been stuck for a
while, maybe try changing thingsup a bit.
Try a new workout class, switchup your meals, maybe even
experiment with something likeintermittent fasting?
Speaker 1 (16:34):
That's another one of those things I hear about all
the time.
Intermittent fasting Is thatsomething you recommend?
Speaker 2 (16:38):
It can be a really effective tool for some people.
It's basically a pattern ofeating where you cycle between
periods of eating and voluntaryfasting.
Speaker 1 (16:46):
So it's more about when you're eating rather than
what you're eating.
Speaker 2 (16:49):
Exactly.
Speaker 1 (16:50):
Interesting.
Speaker 2 (16:51):
There's some really promising research out there
about the benefits ofintermittent fasting for
boosting metabolism, regulatinghormones, even cellular repair.
Speaker 1 (16:59):
I'm going to have to do some more research on that,
but with any kind of big changesto our diets, it's always a
good idea to talk to our doctorfirst, right?
Speaker 2 (17:07):
Absolutely, especially with intermittent
fasting.
There are definitely somepeople who shouldn't try it, so
talking to your doctor first isalways a good idea.
Speaker 1 (17:15):
Makes sense, shouldn't try it?
So talking to your doctor firstis always a good idea.
Makes sense.
Now I want to talk aboutsomething else.
What about seeking out someextra help?
Is there ever a time when wemight need a little extra
support on our health andwellness journey?
Speaker 2 (17:27):
Absolutely.
It's like anything else in life.
Sometimes we need a little help.
Working with a registereddietitian can be a game changer.
They can work with you tocreate a plan specifically
designed for your needs and yourgoals.
They can also help with thingslike meal planning, portion
control, learning how to cookhealthier meals, even making
healthier choices when you'reeating out.
Speaker 1 (17:48):
It's like having a nutrition expert in your back
pocket.
Speaker 2 (17:50):
Exactly, and sometimes just having that
accountability and support iswhat we need to stay on track.
Speaker 1 (17:56):
So true, okay, before we move on to our next section,
any final words of wisdom aboutmaking these healthy changes.
Last.
Speaker 2 (18:03):
Remember, you're not alone in this.
Yeah, we all struggle with ourhealth and wellness goals.
Sometimes Be kind to yourself,celebrate the small victories
and don't be afraid to ask forhelp when you need it.
You've got this.
Speaker 1 (18:15):
Okay, we're in the home stretch now.
We've talked a lot about whatmetabolism is and what can
impact it.
Speaker 2 (18:20):
Right, it's a lot to take in.
Speaker 1 (18:21):
It is.
But now I'm ready to talk aboutwhat we can do about it.
You know how do we take all ofthis information and actually
make changes that stick.
Speaker 2 (18:30):
It's all about finding what works for you.
Speaker 1 (18:33):
Right, like what's actually doable, especially when
we're busy and you know lifegets in the way.
Speaker 2 (18:38):
Exactly Small changes can make a big difference over
time.
Speaker 1 (18:41):
Okay, so before we wrap things up, any final words
of wisdom about boosting ourmetabolism making those changes
and actually sticking with them.
Don't get caught up in lookingfor that quick fix.
It's so tempting, though,especially when we see those ads
.
Speaker 2 (18:54):
I know, but those rarely work long term.
It's about making gradual,sustainable changes to your
lifestyle, changes that you canstick with.
Speaker 1 (19:04):
It's a marathon, not a sprint.
Speaker 2 (19:06):
That's a great way to put it.
Speaker 1 (19:07):
OK, so what are some of those small but mighty
changes we can start makingtoday?
Speaker 2 (19:12):
Focus on eating real whole foods as much as possible.
Speaker 1 (19:16):
So ditching the processed stuff.
Speaker 2 (19:18):
As much as you can and try to limit those sugary
drinks.
Those are the biggest culprits.
Instead, load up on fruits andveggies, make sure you're
getting enough protein andhealthy fats, and don't forget
about those fiber-rich wholegrains.
Speaker 1 (19:32):
It's funny because these are all things we already
know we should be doing.
Speaker 2 (19:35):
Right.
It's not about having to learna whole new way of eating.
It's about making small changesconsistently.
Speaker 1 (19:40):
Okay, so what we're eating is important.
What about everything else?
Speaker 2 (19:44):
Don't underestimate the power of moving your body,
and it doesn't have to beanything intense.
Just find ways to incorporatemore movement into your day.
Could you walk around the blocka couple times a week?
Maybe do some stretches whileyou're waiting for dinner to be
ready?
Speaker 1 (19:58):
I love those ideas.
We can totally do that.
Speaker 2 (20:00):
And if you can add in some strength training a couple
of times a week, even better.
Speaker 1 (20:05):
Those muscles will be thanking us.
Speaker 2 (20:07):
Yes, they'll be burning calories even when
you're sleeping.
Now we've talked about this alot, but I want to say it again
because it's so important Manageyour stress, find those things
that help you unwind and relax,because that chronic stress can
really mess with your metabolism.
Speaker 1 (20:23):
It's so true when we're stressed, everything feels
harder.
Speaker 2 (20:27):
Exactly, and don't forget about sleep.
Speaker 1 (20:29):
The holy grail.
Right, try to make those sevento eight hours a night a
priority Easier said than donesome nights, but so important.
I love how so much of whatwe've talked about is about
listening to our bodies, youknow, noticing when we're hungry
versus just bored, when we'retired versus just needing a
break.
Speaker 2 (20:46):
That's such a powerful skill to learn and it
can take time.
Be patient with yourself.
Speaker 1 (20:51):
It really is a journey.
I love that we've talked aboutthat so much today.
It's not about perfection.
It's about making those smallchanges that add up to big
results over time.
Speaker 2 (20:59):
Exactly.
Speaker 1 (21:00):
This has been amazing .
I feel like I've learned somuch and I'm so ready to ditch
those quick fixes and focus onmaking lasting changes.
Speaker 2 (21:08):
You can do it.
Speaker 1 (21:09):
Any final words of encouragement for our listeners
before we wrap things up.
Speaker 2 (21:12):
Remember this is about progress, not perfection.
Every healthy choice you make,no matter how small, is a step
in the right direction.
Celebrate those victories andremember to be kind to yourself.
You've got this.
Speaker 1 (21:27):
I love that.
You are capable of amazingthings.
Well, that's it for our deepdive into boosting metabolism.
Hopefully, you're feeling asinspired as I am to take control
of your health and make thoselasting changes.
Until next time, keep exploringthe amazing world of health and
wellness.
We'll see you next time foranother deep dive.
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